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Table 4 Intensity scale for sprint training expressed as 10-, 20-, and 30-m flying splits (s)

From: The Training and Development of Elite Sprint Performance: an Integration of Scientific and Best Practice Literature

Time interval100%99%98%97%95%93%90%70%
30-m flying2.602.632.652.682.742.802.893.71
2.702.732.762.782.842.903.003.86
2.802.832.862.892.953.013.114.00
2.902.932.962.993.053.123.224.14
3.003.033.063.093.163.233.334.29
3.103.133.163.203.263.333.444.43
3.203.233.273.303.373.443.564.57
3.303.333.373.403.473.553.674.71
20-m flying1.731.751.771.791.831.871.932.47
1.801.821.841.851.891.932.002.57
1.871.891.911.931.972.012.072.67
1.931.951.971.992.032.082.152.76
2.002.022.042.062.112.152.222.86
2.072.092.112.132.172.222.292.95
2.132.152.182.202.252.292.373.05
2.202.222.252.272.312.372.453.14
10-m flying0.870.880.880.890.910.930.961.24
0.900.910.920.930.950.971.001.29
0.930.940.950.960.981.001.041.33
0.970.980.991.001.021.041.071.38
1.001.011.021.031.051.081.111.43
1.031.041.051.071.091.111.151.48
1.071.081.091.101.121.151.191.52
1.101.111.121.131.161.181.221.57
  1. All calculations are based on the mean velocity obtained during the flying sprints